Last week I wrote about recent research showing that an increased intake of soluble fibre can be helpful in the treatment of IBS. If you missed it you can read the post here: Soluble fibre helps IBS symptoms, but which are the best low fodmap options?
In the post, I listed out the best low fodmap food items to eat to give your soluble fibre intake a boost. I did find the list a bit over-whelming and thought: so what now?
I have put together a list of the top 5 ways to get more soluble fibre into our daily diet as a helpful guide that is easier to focus on.
How do I get enough soluble fibre on a low fodmap diet?
Top 5 ways to get more soluble fibre in your day:
- Remember to have breakfast every day! Breakfast provides a great opportunity to boost your fibre intake. Simple ways to up your fibre include adding low fodmap fruit (such as passion fruit and strawberries) and seeds to your gluten-free cereal, and spreading gluten-free or spelt bread toast with some peanut butter. Use oats, buckwheat or quinoa as a base for porridge or cereal and then sprinkle a tablespoon of chia or linseeds on your cereal as this can add a boost of fibre to your day! If you are eating a savoury breakfast always add some greens on the side a boost of fibre and nutrients.
- When choosing gluten- or wheat-free bread, try and choose one that has whole grains or seeds in it. Most gluten-free commercial products like cruskits, rice crackers and white gluten-free breads lack fibre due to their use of refined grains and starches. So choose the seedy stuff or make your own high-fibre breads using brown rice flour or buckwheat flour and add goodies like linseeds, pumpkin seeds, sesame seeds and walnuts.
- Choose the ‘wholegrainy’ grain foods. Instead of using white rice use brown rice, wild rice or red rice, and look for gluten free pasta made with brown rice or buckwheat or try spelt pasta which is delicious. And include funky grains like quinoa and buckwheat in your weekly menu. Not only are these gut-friendly, they’re packed with important phytonutrients and fibres to keep your whole body healthy.
- Try to eat 2 pieces of whole fruit and as many serves of low fodmap vegetables as you can! Choose a variety of low fodmap vegetables in an array of colours. Legumes are high in fibre, if your gut can tolerate them. Even small amounts spread over the week, will be helpful. The Monash University app indicates that 1/4 cup of chickpeas, butter beans or kidney beans should be OK. (I used to be quite scared of them, but now I try to have a little each week. )
- Focus on high-fibre snacks and spreads. Raw nuts (macadamias, walnuts, a few almonds), seeds, a fresh orange, carrot and cucumber sticks, and high-fibre crispbreads (i.e. buckwheat crispbread) or my flaxseed crackers, are healthy, tasty and excellent for keeping your fibre count high. When selecting spreads for your breads or crispbreads, try a little fresh avocado or good quality peanut butter. Every little bit counts.
I hope this gives you a little inspiration to boost your soluble fibre intake. I really hope that it helps me too!
This information was inspired by an article at: http://nwbc.com.au/email_aug13.html